CARDIO MOVES
MOVE
DESCRIPTION
VARIATION/NOTES
ABLE
R knee pulls to L with running arms (x4)
ABUNDANCE
Arms V-up and down, touching heart in between
Feet jack out as arms go up and down; star jump
ACCEPTANCE
Reverse arm (hands circle toward you) in front of your heart with palms open
ACTION
Criss-cross arms in front of body with hands in fist -> open arms to wide goal post
Options: jog, march, etc.
ACTIVATE
Single, single, double tire run with opposite elbow to knee
Options: jog, march, etc.
ACTIVE V
Feet together; hands touch shoulders and extend up in wide “V”
Options: jog, march, etc.
ALIGN
Opposite elbow to opposite knee
(L elbow → R knee / R elbow → L knee)
Arm reaches up over head before pulling elbow down to meet opposite knee
Options: Jog; march; etc.
ALLOW
Grapevine with crossing arms sweeps
APPRECIATION
Claps: Up — Middle — Back — Middle
ATTITUDE
Snaps: Up R — down L diagonal — across body R — back across body L
Makes slanted “L” shape; lift heels and use hips
BRAVE
Alternating punches overhead, from shoulder to ceiling, opposite arm pulls down towards hip
Tap toe or hamstring curl
BRING IT ON
Double punch straight out -> Squat and double punch down
CALL IT ON
Single, alternating arm circles sweeping over head
CAREFREE
Palm presses: Down — Down — Up — Down (in slapnted “L” like shape); R — L
Use hips and lift heels
CELEBRATE
Fast claps in front of body
CENTERED
Feet together; hands touch heart center then open arms out from chest
CHALLENGE – R
R knee pulls up to L with arms reaching overhead and pulling down as knee drives up (4x)
L foot steps INTO R knee pull
CHALLENGE – L
L knee pulls to up R with arms reaching overhead and pulling down as knee drives up (4x)
R foot steps INTO L knee pull
CHAMPION
Punches; hooks, R — L
Rotate hips with hook
COMMITMENT
Alternating reaches overhead R — L; palms open with hands reaching from hip to ceiling
CONNECTED
Double fist pump right to left
CONFIDENCE
Double punch: R — L
Make sure hands punch from on-guard position
CONVICTION
Front push kick R — L. Kick + walk, walk, walk + kick
Start by driving knees up, and then transition to kicks
COMMUNITY HANDSHAKE
(With partner): front hand, back hand, grab arm and pull back to interlock hands, high five
CONNECT
Elbows bent, arms pull back with side step
CREATE
Side to side step with chest fly (hands touch heart center and fly open as you step out side to side)
DESERVE
Foot step out to front of room with same hand reach (2x per side, then switch); hand extends from chest fowards, palm facing upward; R–L
DESIRE
Presses out from heart with hands making triangular shape, index fingers and thumbs touching
Options: feet wide in squat, march, jog
DETACH
Slicing hand motion (like brushing something off) in low squat position
Options: feet wide in squat, march, jog
DETERMINATION
Knee pulls center R — L; arms reach and pull down
DILIGENCE
Self-control + self-control + Warrior + hit the floor
DISCIPLINE
Low block